The exercises are intended only as suggestions. Be sure to talk to your doctor before starting any new exercise or stretching program to make sure there are no restrictions in the type of exercise you should do. If you have any back, neck, bone, or joint problems, consult your doctor before beginning a stretching program.
This yoga pose called Downward-Facing Dog, is a staple of yoga practice and can help reduce pressure on the carpal tunnel nerve. It is also useful for shoulder and back tension.
Get down on all fours. (It helps to practice on a mat.) Your hands should be directly underneath your shoulders, and your knees under your hips. Look at your hands: Each finger should be extended, with your middle finger pointing straight forward. Feel the pressure at the roots of your fingers. Make sure the weight is evenly distributed across your hands, including the outside of the hands and the pads of flesh between your thumb and forefinger. Reposition your feet so that the balls of your feet are on the floor. Then lift up your hips and straighten your legs. Check your hands again. Is the weight balanced evenly throughout? Keep the hands pressed down as you imagine lifting the forefingers and arms out of the wrists. Be sure that your neck and head are in line with your spine and arms. You should be looking down, not out. Hold the position for 30 seconds (fig.1).
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| fig.1 Click to see larger image. |
Egoscue, Pete. Pain Free: A revolutionary Method for Stopping Chronic Pain. New York, NY. Bantam Book, 1998.
Weisberg, Joseph & Shink, Heidi. 3 Minutes to a Pain-free Life. New York, NY: Atria Books, 2005.
Carey, Anthony B. The Pain-Free Program: A Proven Method to Relieve Back, Neck, Shoulder, and Joint Pain. Hoboken, NJ. John Wiley & Sons, 2005
This page was first published on May, 15th, 2008 and last updated on May, 15th, 2008